Friday, October 23rd

Ralston Creek CrossFit – Ass & Abs

Warm-up

Hip Halo Warm Up (No Measure)

10/10 Side Steps

20 Cowboy Walk

10 Step Backs

7/7 Elbow Plank Heel Lifts

10 Segmented Hip Bridge

7/7 Single Leg Hip Bridge

7/7 Clam Shells

10 Air Squats

Strength

Hip Thrust (12×3 EMOM (31×2))

Add 10% from last week.

Back Rack Lunge (9×3 ea. Leg (31X0) EMOM)

Add 10% from last week.

Workout

Metcon (Weight)

C1. Alt. Weighted Step Up 3×20 (24/20)

C3.Horizontal Quadruped Hip Thrust (Banded) 3×20 ea. Leg.

C3.Seated Hip Abduction 20/20/20 Lean Back/Neutral/Forward
Step Ups Unbroken. Watch video for Seated Hip Abduction. go unbroken on the 20/20/20.

Metcon (AMRAP – Reps)

D1. Tabata AbMat Sit Ups

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